Hip Stretch
Hip stretch is a bodyweight stretching exercise targeting the glutes and outer hip, with secondary engagement of the hip flexors and lower back. It involves a figure-4 supine position to stretch the piriformis and external hip rotators, commonly used to relieve hip tightness and lower back tension.
How to do it
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, creating a figure-4 shape with your legs.
- Flex your right foot and gently press your right knee away from you.
- Reach behind your left thigh or shin and pull your left leg toward your chest until you feel a stretch in your right glute and outer hip.
- Hold for 20-30 seconds, then release and repeat on the other side.
Form cues
- Keep your head and shoulders relaxed on the floor.
- Flex the foot of your crossed leg to protect the knee.
- Draw your supporting leg gently toward your chest.
- Breathe deeply into the outer hip stretch.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently draw your leg closer to deepen the stretch.
Common mistakes
- Lifting your head and shoulders off the floor, which adds neck tension.
- Pulling too aggressively, which can cause cramping or sharp pain in the hip joint.
- Pointing the toes instead of flexing the foot, which can place unwanted twisting stress on the knee.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per side, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per side, rest 30 s
Build muscle
2–3 sets × 30 seconds per side, rest 45 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your hip joint, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel the stretch in my knee instead of my hip?
Make sure to flex your crossed foot firmly to stabilize the ankle and knee joints, and ease up on the pull if discomfort persists.
How often should I do this hip stretch?
You can safely perform this gentle stretch daily or whenever you feel tightness in your lower back and glutes.
Can I do this stretch on my bed?
A firm surface like a yoga mat on the floor is best, as a soft mattress can make it hard to keep your pelvis stable.